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Exercises That Don't Work Traps/Neck?


#1

Hi everyone

Because of a bulging disk in my neck i can't do exercises that work on my traps or anything that works on my neck. :frowning: That means i can't do...

presses for shoulders (military, seated,etc...), deadlifts, bent-over rows, shrugs, upright rows,... So i'm very limited in exercices for my shoulders and back.

Can anyone (with experience or knowledge) help my by telling which back/shoulder exercises don't work my traps or my neck? (could i do pull-ups with a suppinated or neutral grip, etc..)

Thank you very much in advance!

Take care!
Grtz


#2

Front/Lateral/Rear dumbbell raises hit the deltoids and shouldn’t affect the traps much or at all.


#3

Thanks for your reply!

Correct me if i’m wrong :slight_smile: but don’t rear lateral raises hit the traps?
Also, when doing lateral raises at the moment (i hope this will fade away after a couple of months) it bothers my neck afterwards… but front raises don’t seem to give any probs! :slight_smile:


#4

Tim,

I’m not sure why you ‘can’t’ do an exercise that works your traps. Who told you this? It may not be the traps that are the problem. If you had a bulging disc below C4 creating a nerve compression the traps are okay. They are innervated by a cranial nerve (spinal accessory) which has no proximity to the cervical spine. It may also have contribution from the upper c-spine nerve roots 3-4. If your ‘bulging disc’ is below this, the traps are not the issue, specific movements/actions are.

The second you hold a weight in your hands, the traps are working to maintain scapular position.

Do whatever doesn’t aggravate your symptoms.


#5

Hi olifter1

Thank you very much for your reply

It was my doctor who told me not to do any overhead presses/movements or anything that works the traps. :frowning: The tension of the traps on my neck would trigger the compression to the bulging disc and the nerve.

But the bulging disc is indeed below C4 (C5-6 are very slightly out of the normal position bulging disc). (Before the cervical traction) whenever i held my chin down, a tingling sensation went through my arms because of the nerve compression. Also after training shoulders or back i felt it harder…

But if you’re sure, i could give it a shot by starting with very light weights within a few weeks.